Sunday, July 28, 2013

Monday, July 29th

Back Squat 5x2 @ 80% 1RM,
Then: "Ledesma",
20 minute AMRAP of,
5 Deficit Handstand Push-ups,
10 Toes through Rings,
15 Med Ball Cleans

Tuesday, July 30th

Bent Over Row 3x3 heaviest possible,
Full Snatch 3x2 @ 80% 1RM,
Then: For Time,
10 Power Snatch
20 Ring Dips
30 Cleans (95/63)
40 Wall Balls
50 Dead lifts (95/63)

Wednesday, July 31st

1 1/4 Front Squat 5x2 @ 70% 1RM
Then: For Time, 1000 meter Row,
4 rounds of,
20 Pull-ups,
10 Shoulder to Overhead (95/63)

Thursday, August 1st

Split Jerk 5 x 2 @ 80% 1RM
Then: 12 minute AMRAP of,
2 Wall Walks
12 KB Swings
20 V-ups

Friday, August 2nd

For Time,
64 Slam Balls
32 Box Jumps
48 Slam Balls
24 Box Jumps
36 Slam Balls
18 Box Jump
24 Slam Balls
12 Box Jumps

Saturday, August 3rd

0900 Team Wod

Sunday, July 21, 2013

Monday, July 22nd

EMOM for 5 minutes: 2 hang squat cleans @ 70% 1RM, Then: 5 rounds for time of, 5 clean & jerks (115/73), 10 V-ups, 15 KB swings (53/35)

Tuesday, July 23rd

Strength: 3x3 Front squats FTL, Then: 4 rounds for time of, 6 power snatch (95/63), 12 push ups, 18 goblet lunges (53/35).

Wednesday, July 24th

5 minutes of double under practice. Then: For time, 40 pull ups, 40 box jumps, 40 KB SDHP (53/35), 40 push press (95/63), 40 burpee's.

Thursday, July 25th

EMOM for 5 minutes: 1 snatch grip high pull + 1 full snatch, Then: 21-15-9 of, Dead Lifts (135/95), Ring dips

Friday, July 21st

For time, 500 meter Row, 40 slam balls, 30 sit ups, 20 wall balls, 10 toes to bar, 20 wall balls, 30 sit ups, 40 slam balls, 50 double unders

Saturday, July 22nd

0900 Team Wod

Sunday, July 14, 2013

Monday, July 15th

4x2 Back squats @ 90% 1RM. Then for time; 10-9-8-7-6-5-4-3-2-1 of Thrusters (95/63), Pull-ups, V-ups.

Tuesday, July 16th

3x5 Snatch Grip High Pulls (heaviest possible). 3x1 2-position snatch (floor,hang) @ 80% 1RM. Then for time; 30-20-10 of Double Unders, KB snatch + OH squats/alt. arms (35/26), Slam Balls.

Wednesday, July 17th

3x Max Effort Ring Dips. Then for time; 50 box jumps, 25 KB swings, 40 box jumps, 20 KB swings, 30 box jumps, 15 KB swings, 20 box jumps, 10 KB swings (53/35).

Thursday, July 18th

Strength: 5x2 Split Jerk (heaviest possible). Then for time, 1000 meter Row followed by; 21-15-9 of Front Squats (95/63), OTB Burpee's, Sit-ups.

Friday, July 19th

15 minutes of handstand work. Then: 15 minute AMRAP of; 12 Wall Balls, 10 Toes to Bar, 8 hang cleans (95/63).

Saturday, July 20th

0900 Team Wod

Sunday, July 7, 2013

Monday, July 8th

Strength
5x (1 Snatch + 2 Snatch grip push press) as heavy as possible.

Then: For Time of,
60 Pull-ups with 3 Burpee Box Jumps buy-in EMOM
* 3 Burpee Box Jumps EMOM until you complete your
60 pull-ups, this includes 0:00.

Tuesday, July 9th

Strength
5x5 Front Squats @ 75% 1RM

Then: 5 Rounds for total reps/cals of,
30 second Calorie Row, 30 seconds rest
30 second Max KB Swings, 30 seconds rest
30 second Max Push-ups, 30 seconds rest

Wednesday, July 10th

Strength
5x (3 Cleans + 1 Jerk) *touch & go cleans

Then: For total time,
21-15-9 Wall Balls, Ring Dip
*Rest 2 minutes
9-15-21 Ring Dips, Wall Balls


Thursday, July 11th

Strength
Overhead Squats (5,3,3,2,2,1) start @ 75% 1RM

Then: 5 Rounds for time of,
6 Hang Snatch (95/63)
9 Handstand Push-ups
12 Knees to Elbow

Friday, July 12th

Strength
Dead Lift 3x3 For total load

Then: 20 minute AMRAP of,
10 Push Press (95/63)
20 Slam Balls
30 OH Plate Lunges (45/25)

Saturday, July13th

0900 Team Wod / Coaches Choice

Monday, July 1st

Tuesday, July 2nd

Wednesday, July 3rd

Thursday, July 4th

Friday, July 5th

Saturday, July 6th

0900 Team wod